MoPro
TrainersEye · After a Hip or Knee Replacement
Joint Replacement G
Trainer's Eye
Phase 2 · Range and walking · Session G

On the bike.
In your chair.
Both work.

Cycling motion for the knee, hip range within your rules, and the first balance work.

  • Gsession
  • P2Range
  • 12:00on the clock
  • — donecompleted

Cycling is excellent

A stationary bike restores knee bend, builds the quadriceps and loads the joint gently. Saddle height controls the difficulty.

Hip precautions vary

Some hip replacements come with movement restrictions and some do not, depending on the surgical approach. Follow the instructions you were given.

Balance declines after surgery

Position sense in the operated leg is reduced after joint replacement and improves with balance practice.

Three couplets · two rounds · twelve minutes · a joint that works again

A

Cycle

Seated cycling motion + pedalling reps
A1

Seated cycling motion

60 s · slow reps

On a bike if you have one, or mimic the pedal circle seated — smooth circles, no forcing.

Easier half circles  ·  Harder full revolutions

R1R2—
A2

Pedalling reps

20 reps · ×2

Count full smooth revolutions or repetitions of the pedalling motion, both directions.

Easier half revolutions  ·  Harder more resistance

R1R2
B

Hip range

Hip circles + seated hip openers
B1

Standing hip circles

60 s · slow reps

Hand on the counter; draw a small slow circle with the knee — stay inside any precautions.

Easier smaller circle  ·  Harder larger circle

R1R2—
B2

Seated hip openers

12 reps · ×2

Sitting tall, feet apart; let the knees drift outward and back — no crossing the midline.

Easier smaller range  ·  Harder hold two seconds

R1R2
C

Balance

Feet-together stand + single-leg with support
C1

Feet-together stand

60 s · seconds held

Feet touching, hands ready but not holding; count the seconds you stand steadily.

Easier feet slightly apart  ·  Harder eyes closed

R1R2—
C2

Single-leg stand with support

10 × 8 s · ×2

Fingertips on the counter; stand on the operated leg and count to eight.

Easier two hands  ·  Harder one finger

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Range first, strength second. A joint you cannot straighten or bend will not get strong in a useful range.
  2. Walk little and often rather than one long walk. Ten minutes, six times a day beats an hour once.
  3. Heel strike, roll through, push off. Watch for the limp and correct it deliberately.
  4. Stairs: up with the good leg first, down with the operated leg first.

Tick it off

MovementRound 1Round 2Best
A1Seated cycling motionslow reps in 60 s —
A2Pedalling reps20 reps
B1Standing hip circlesslow reps in 60 s —
B2Seated hip openers12 reps
C1Feet-together standseconds held —
C2Single-leg stand with support10 × 8 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-G